Lizard walks... good movement for you straight out of the primordial soup. Continuing with the contra-lateral theme in many of my movements... this one is more challenging than it looks. What Komodo dragons make look easy... we as humans find challenging... so get to it and knock out a few sets for time or distance!

Plyometrics people!!! That's right zig zag ass to the grass squat hops. Not for the feint of heart or the de-conditioned. A fantastic workout to condition the legs for combat sports or any type of athletics.

Here's one of my favorite strength and conditioning movements. With it's history firmly rooted in Persian and Hindu wrestling... and a staple of Olympic wrestlers today. A great workout for shoulder mobility, core strength and coordination.
It can be done with any object... start light to get the movement down. Really important to develop a good level of shoulder mobility at light weights with this movement before progressing to heavier objects. Here a broken concrete paver works a treat to show off the motion. Give it a go!

Getting out of bed doesn't always mean being awake... when the search to find a cup of coffee comes up empty handed there's only one place to go...
A short test in shooting with whatever is available at the moment of inspiration. Not much as it turns out... a point 'n shoot cam (Sony DSC-T10) and a laptop... sadly we never did find any instant coffee.